This is week 4 from 'The Ultimate 7 week handstand course' from Natalie Reckert
https://vimeo.com/ondemand/handbalancing
The purple numbers are minutes : seconds in the video on vimeo
Natalie's tip for open up the shoulders/arms:
In between every exercise: With slightly bend knees chest to wall handstand, control of ribs pulled in, then push the floor away to lengthen up out of the shoulders while at the same time using the body weight (slightly diagonal with the upper body) to open up the shoulder line more. 20 sec hold
Next step getting closer to the wall, same lenghtening up by pushing the shoulders up, now with the legs straighter against the wall, chin pulled to the chest, again using body weight to getting more opening in the shoulders, 20 sec hold
What is this episode about
• Shoulder opening/flexibility and strength
• Arms up and back, moving shoulderblades up and down: when down the arms can go further back
• In handstand lowering rib cage and pulling the stomach in makes it harder to get the arms open and back, work against that and open shoulders even more
Shoulder opening (2:38)
• Stand with the back against the wall, back and ribcage touching the wall, lift up the arms and shoulders, arms close to the ears, straight elbows, push shoulders up.
• Touch the wall with the hands while at the same time pull the ribs down
• Hold for 10 sec, 3 x
Active shoulder flexibility (4:22)
1
• Stand in the position (ribs pulled in, abs engaged), arms up
• Push the shoulders up, push the arms back,
• making a semicircle down with the arms while pulling the arms back
• From under pull the shoulders down, pull the arms back and make the semicircle back up again
• 10 x, 2 sets
2
• Arms to the sides, palms sighting up, straight elbows, shoulders pushed down
• Make small circles with the arms
• 10 x to the front
• 10 x to the back
3
• Don’t stop
• Bend the elbows slightly
• Stick the chest out
• Move hands and elbows backwards as far as possible and to the middle again
• 20 x
4
(8:49)
• Arms in a horizontal plane, elbows bend 45 degree (as if pushing something heavy to the front)
• Push the shoulderblades back, arms have to stay horizontally
• 20 x
5
(9:27)
• Arms up, shoulders pushed down, with arms creating a diamond shape above the head
• Bend the knees and tilt the upper body forward slightly
• Pull the arms in diamond shape back
• 20 x
• Stretch the arms out to the side
• Tilt the upper body a little bit more
• Move the arms backwards
• 20 x
6
(10:48)
• Grab a stick above the head, little more than shoulder width
• Begin by bending to the side as far as possible
• Curve the upper back to the front and drop your head
• Bend to the other side
• Come above and reach behind opening the chest and shoulders
• Keep on making flowing circles
• Don’t stick out the butt, when making the circle to the back stretch in the thoracle spine
• 5 x one side
• 5 x the other side
Learning how to bridge (13:20)
• Engage the lower core to protect it
• You should not feel the stretch in the lower back
• You only should feel it in the upper back, rib cage and arms
1
• Sit on the floor, knees bend
• Put one elbow behind you onto the floor
• Lift the hips up and stretch to the wall behind you, the free arm stretched out and reaching to the wall
• Hold the stretch a short moment to really feel it
• Other side
• Head relaxed hanging, looking the the wall behind
• 3 x
2
(15:00)
• Same thing but with straight arms
• 3x
3
(15:45)
• Same thing but when reaching to the back you circle further trying to put the outstretched arm to the floor
• If you can, put the second hand down, turn to the other side, bring the first hand above and back and circle threw till back again sitting on the floor
• This is a way to prepare the bridge! I totally can’t do this. I can’t bring second arm to the floor
4
(16:29)
• Laying on the back on the floor, knees bend
• Arms bend and beside the ears
• Pushing up into a bridge
• Push actively, elbows straight and locked
• Easier
(17:21) Lay above a chair to support your weight (for me the chair is too high, I take my fatboy)
• Hold for 10 sec
Leg stretches (17:33)
• Downward facing dog
• Step one foot in
• Lift the other foot as high as possible (of hips leveled or turned to the side)
• Upper leg can be bend or straight
• Push the chest towards the leg while pushing the leg up
• Hold for 10 sec
• Other leg
• Hold for 10 sec
• Role up to standing
Handstands using the wall for support (18:56)
• Kick ups to the wall
• Arms shoulder width (= 2 cm away from the ears)
• Keep ellbows locked
• Activly use the fingers
• Hands 1 hand widths away from the wall
• Don’t stick the head out
• Squeeze the butt and legs together
• Stay leaned against the wall
• For shoulder mobility: push the shoulders up into the ground, take the chin onto the chest and look up to your feet
• Don’t rest the hips onto the wall, keep the hollow body shape
Strenght and endurance (21:14)
In the breaks between, do various arm and wrist swings/short stretches
1
• Handstands against the wall (back against the wall)
• Hold each for 20 sec
• 4 x, short breaks in between
2
• Chest to wall handstand
(25:14)
• Don’t rest the hips or ribs against the wall
• 4 x, short breaks in between (30 sec)
3
• L-shape position
(30:44)
• One leg on the wall
• The other bending to the chest and straightening up in a continuous movement
• 10 x one side, 10 x the other, 2 sets
4
• Walk up and down the wall, chest to wall
(33:25)
• Start in push up position, so quite far away from the wall
• 5 x (without putting the feet on the ground), 3 sets
Cool down and stretch (37:38)
• Kneel on the floor
• Palms on the floor
• Fingers directing towards you
• Lean back gently to stretch the upper arms
• Hold for like 15 sec
• Stretch further into the fingers by leaning back further and letting the palm come off the floor
• Sit on your back
• Arms behind, hands on the floor, fingers are facing towards you
• Lift the hips up as high as you can
• Keep elbows straight
• Hold for 20 sec
• Kneel, place one hand in front of you
(39:00)
• Thread the other hand underneath the straight arm through to the side
• Go as far as the shoulder is flat on the floor
• Therefore you can come up slightly, so don’t sit on your legs
• Stretch by bringing the shoulder with the hand on the floor (now more stretched out to the front) towards the other arm (laying on the floor)
• Upright position
(41:00)
• Hold your hand in front of your face, palm facing you
• Grab the thumb with the other hand (coming from the outside)
• Twist the hand so that the thumb is directing to the front
• While pushing the hand down in front of the ribcage